Wellness Book Audrey Arballo C.

Betty Crocker MPH RD Mount San Antonio College

Fall 2013

TABLE OF CONTENTS

Page

Quality Levels. ............................................................................................................... My Nutrition Profile Perfect Plan Analysis..

9 12

Super Foods 16 Farm to Table 20 My Plate. 24 Water. 26 Fiber 29 My Wellness Life 31 Bibliography. 34 Appendix A. 35 Appendix B 37

Quality Levels

Iron Function: Transports oxygen throughout the human body. A result of chronic iron deficiency is anemia. A result of iron toxicity is gastro intestinal distress overload of iron in tissues leads to pain in joints, damage of organs, and infections. Food sources: spinach, enriched cereal, black beans, swiss chard, beef liver.

Iodine Zinc Function: Activates hormones, synthesizes genetic material. Result of chronic zinc deficiency is delayed growth, sexual maturation, weakened immune functions. Result of zinc toxicity is low HDL cholesterol, weakened immune system, reduced copper and iron absorption. Food sources: oysters, beef steak, yogurt, shrimp, pork chop. Function: Regulates metabolic rates, growth, and development. Result of chronic Iodine deficiency is goiter and cretinism. Result of iodine toxicity is enlargement of thyroid gland. Food sources: iodized salt, seafood, milk products.

Calcium Function: Forms bone, muscle contractions and blood clotting. Chronic deficiency results in osteoporosis. Toxicity results in constipation, kidney impairment, urinary tract stone and impairment to absorb other minerals.

Magnesium Function: Muscle contraction and helps muscles relax after, metabolizes calcium, potassium, and Vitamin D. Chronic deficiency results in uncontrolled muscle contraction, difficulty in swallowing. Toxicity results in pH imbalance, diarrhea, and dehydration. Food sources: Spinach, Black Beans, Bran cereal, yogurt, soy milk

Potassium Function: Maintain fluid inside cells, maintain blood pressure. Chronic Deficiency results in paralysis, confusion, muscle weakness. Toxicity results in muscle weakness and vomiting. Food Sources: Salmon, Orange juice, Banana, Baked Potatoe, Avocado.

Sodium Function: Maintains fluid volume outside of cells. Chronic deficiency results in muscle cramps and is rare. Toxicity results in edema, acute hypertension, fluid build-up out of cell. Food Sources: Table salt, soy sauce, condiments, processed foods.

Thiamin Function: Coenzyme in the metabolization of carbohydrates and amino acids. Chronic deficiency results in beriberi.

Toxicity results in hyperthyroidism. Food Sources: milk, whole grains, meat, fish, poultry.

Riboflavin Function: Energy metabolism of cells Chronic deficiency results in cracks and redness at corners of mouth, sore throat, inflamed eyes, pain in tongue and smooth tongue. Niacin Folate Function: Coenzyme for new cell synthesis Chronic deficiency result in anemia and neural tube defects Toxicity result will mask vitamin b12 deficiency symptoms Food sources: beef liver, pinto beans, lentils, asparagus, avocado Function: Coenzymes needed for energy metabolism Chronic deficiency results in pellagra Toxicity results in painful hives and rash, glucose intolerance Food sources: tuna, mushrooms, chicken breast, pork chops, baked potato Toxicity is none. Food Sources: Milk, yogurt, pork chops, mushrooms, spinach.

Vitamin B12 Function: Maintains nerve cells and is a coenzyme in new cell synthesis Chronic deficiency results in pernicious anemia Toxicity results are none reported Food sources: Chicken liver, sirloin steak, sardines, cottage cheese, swiss cheese

Vitamin B6 Function: coenzyme in amino acid and fatty acid metabolization Deficiency: anemia, dermatitis Toxicity: impaired memory, depression, nerve damage Food sources: beef liver, banana, sweet potato, baked potato, spinach

Vitamin A Function: gene expression, vision, maintenance of skin, immune defense Chronic deficiency: blindness Toxicity: skin rash, hair loss, bone abnormalities Food sources: chicken liver, calfs liver, cereal bar, instant breakfast drink, milk

Vitamin D Function: Regulates calcium and phosphorus levels Chronic deficiency results in rickets, osteomalacia, osteoporosis Toxicity: raised blood calcium levels and is damaging to soft tissue

Sources: Sunlight, fatty fish, fish liver oil, egg yolks, salmon, mackerel

Vitamin E Function: Protects against oxidative damage Chronic deficiency: nerve damage and breakage of red blood cells Toxicity: Augments effects of anticlotting medication Food sources: canola oil, sunflower seeds, mayonnaise, wheat germ, safflower oil

Vitamin K Function: Synthesizes blood clotting proteins and bone proteins Chronic deficiency: hemorrhage Toxicity: Opposes effects of anticlotting medication Food Sources: cabbage, spinach, soybeans, canola oil, salad greens

Vitamin C Function: Antioxidant, supports immune systems, helps iron absorption, synthesizes collagen Chronic deficiency: Scurvy Toxicity: Rash, abdominal cramps, aggravation of kidney stones Food Sources: sweet red pepper, orange juice, green pepper, broccoli, strawberries

My Nutrition Profile

Listed below are my top five super foods: salmon, spinach, sweet potatoes, yogurt, oats, and broccoli as well as their nutrient amounts for kcals, saturated fat, n-3, fiber, sodium, and sugar. 1. 2. 3. 4. Salmon Kcals: 154.79 Saturated Fat: 1.1 grams n-3: 0.32 grams Fiber: 0 grams Sodium: 47.63 mg Sugar: 0 grams Spinach Kcals: 6.9 Saturated Fat: 0 grams n-3: 0.04 grams Fiber: .7 grams Sugar: .13 grams Sodium: 23.7 mg Sweet Potatoes Kcals: 57.19 Saturated fat: 0 grams n-3: 0 grams Fiber: 2 grams Sugar: 2.78 grams Sodium: 36.58 mg Broccoli

 Kcals: 15.5 Saturated fat: 0 grams n-3: .01 grams Fiber: 1.2 grams Sugar: .77 grams Sodium: 15.02 grams 5. Oats Kcals: 150 Saturated Fat: 0.5 grams n-3: 0 grams Fiber: 4 grams Sugar: 1 gram Sodium: 0 mg

Perfect Plan Analysis

Based on the information provided from WB1, I was able to conclude that I had a number of nutrient deficiencies and excesses which are further explained as follows (See Appendix A).

1. Water To reach my dietary recommended intake levels I used the concepts learned thus far about whole foods and nutrient density. When completing WB4, I increased my water intake by replacing sweet sugar beverages with one bottle of water. I also increased my intake of water between meals. I was able to increase my water intake from forty-nine percent which was deficient to one hundred two percent. I was able to meet my DRI intake for water at 2.74 L. 2. Fiber My fiber intake in WB1 was deficient at seventy-three percent. To meet my DRI goal I increased my intake of fiber rich food. I ate more beans which gave me the highest source of fiber, avocado, and included bran cereals which are good sources of fiber. My intake increased to one hundred sixty-six percent. 3. n-6 My intake of n-6 was deficient at twenty-five percent I increased my intake to meet my goal at one hundred ten percent. I was able to meet my goals by including more nuts for example walnuts provided the highest amount of n-6. Other food sources include sunflower seeds, pistachios, and peanut butter.

4. Vitamin D I was deficient in Vitamin D. My intake was at eleven percent which is extremely low. To make up for this I will add Vitamin D rich sources such as milk and supplements which I take daily. 5. Vitamin E This vitamin I was deficient at twenty- six percent and I increased my intake to seventy percent. This vitamin is my forgivable. I increased my intake with vegetables, avocado, nuts and sunflower seeds which were the greatest source of vitamin E. 6. Iron In WB1 my iron reached sixty-two percent. In WB4 I reached my goal at eighty percent. I included more iron rich foods such as leafy green vegetables, iron rich cereals, meats which are iron rich. 7. Potassium I was deficient in potassium for WB1. My intake was at thirty-five percent. To reach my DRI goal I included more whole foods rich in potassium such as bananas, avocado, and yogurts. 8. Sodium I had an excess of sodium in WB1 at two hundred thirty-two percent. This greatly exceeded the maximum of one hundred twenty percent DRI intake. In order to reduce sodium levels I decreased amounts of sodium containing foods by reducing portion sizes or omitting the food item. My highest sources of sodium came from turkey bacon and

cottage cheese. I later reduced the portion size of these items. This resulted in a decrease in sodium levels. My new sodium intake was eighty-nine percent, which is an acceptable goal. The DASH Diet includes steps to reduce sodium intake and reduce hypertension. DASH was authored by National Institutes of Health. To reduce the sodium in my meal plan I would limit the amount of servings for foods high in sodium or replace foods high in sodium with whole foods such as fruits and vegetables, and whole grains. I will review sodium content in order to not exceed the recommended amount of 1500 mg per day. The DASH diet recommends the minerals potassium, magnesium, and calcium. The recommended levels of potassium are 4,700 mg, magnesium is recommended at 500 mg, and recommendations for calcium are 1,250 mg. My top three food items for these minerals are bananas for potassium, pumpkin seeds for magnesium, and yogurt and milk for calcium.

Super Foods

Salmon Walnuts Orange I consumed one whole orange. Good sources of Thiamin and Folate. An excellent source of Vitamin C. Walnuts consumed once. Good sources of EFA n-6 and n-3, Vitamin B6, Folate, and Magnesium. Salmon was consumed one time. Good sources of vitamin B12, Niacin, Magnesium, and Potassium.

Blueberries Yogurt Yogurt was used one time Excellent source of protein, riboflavin, Zinc, Vitamin B12, and Calcium. Good source of Potassium, Magnesium, Vitamin B6, and Thiamin. Consumed one time Excellent source of Niacin and good source of Vitamin C

Spinach Broccoli Broccoli was used one time Good source of Riboflavin, Vitamin B6, Folate, and Zinc. An excellent source of Vitamin C. Beans Beans were used one time Spinach was used once. Good source of Folate, Vitamin C, and Zinc. An excellent source of Vitamin A.

Good source of Potassium, Zinc, and EFA n-3. Excellent source of Magnesium, Iron, Folate, Thiamin.

Sweet Potato Oats Oats were used one time Good source of Protein, Carbohydrates, Fiber, and Iron. Sweet potato used one time Good source of Fiber, Vitamin B6. An excellent source of Vitamin A.

I chose these super foods due to their abundance in vitamins and minerals. It was critical to select whole foods that are nutrient dense. This helped me overcome my deficiencies and reduce excesses by including these super foods in my diet. It was important to replace empty calorie foods with these super foods in order to meet my DRI goals for vitamins and minerals. It is important to correct nutrient deficiencies and excesses. Over time this will lead to malnutrition and disease.

Farm to Table: #1 Super Food

My super food of choice is asparagus. This super food is a low calorie food. It is a good source of vitamin A and C and of the minerals potassium and phosphorus. The California Asparagus Commission is a growers association for asparagus. Asparagus has been cultivated for over 2,500 years worldwide. It was first produced in California in 1852 in San Joaquin and Sacramento Delta region. Currently, California produces over seventy percent of the nations fresh market asparagus. Before asparagus can be harvested for the season it is planted in the ground for three years. The farmer will deposit the seed which is followed by the plant and is then harvested for a short time which allows it to grow. The mature plant soon follows and is able to be harvested. Asparagus is a perennial plant which emerges in springtime and is raised in fields. After the asparagus spears emerge in springtime they are not harvested until they are nine inches long with good green color. Asparagus grows seven inches in one day when temperatures are very hot which is at least ninety degrees. After the asparagus grow to their desired length, the farmers inspect the spears and cut them individually by hand. A normal harvesting season for asparagus will last sixty to ninety days. However, due to Californias micro climates in the Sacramento delta region this enables growth of asparagus for most months of the year. The states production months are between January and June as well as September and October. In 2012, California was the number one producing state of asparagus, with a total of eleven thousand acres. Asparagus is a delicate vegetable and therefore must be hand handled. In the field asparagus is individually handpicked. It is hand

handled from the packing lines to the crates which are shipped and distributed to local markets. If workers see signs of damage on asparagus or notice tips have broken, the asparagus will be discarded. The large amount of labor involved in asparagus production explains the high cost of this vegetable. At my local Sprouts farmers market, asparagus is priced at two dollars and ninety-nine cents per lb. A second reason for the high cost is the amount of time asparagus is in the ground before it is actually harvested and the farmer makes any revenue which is three years. Most growers of asparagus in California are located in the Stockton delta area as well as Brentwood California. There are many interesting facts I did not know about asparagus such as its history. Dating back 2,500 years in Greece and Rome, asparagus was valued for its various medicinal qualities. Greeks and Romans used this plant for bee stings, heart ailments, and toothaches. It was also used as an aphrodisiac. Modern medicine now uses the root of the plant as a diuretic. Another interesting fact I have learned through the California Asparagus Commission is that green asparagus provides more nutrients and minerals than white asparagus. According to the National Cancer Institute green asparagus is a vegetable which contains the highest amount of glutathione, which is the bodys most potent cancer fighter!

Super Food Recipe

Garlicky Asparagus Flatbread: makes 12 servings 217 kcals

Ingredients
1 pound loaf frozen pizza dough, thawed 2 tablespoons butter 2 tablespoons flour 1 cup low fat milk 1/2 cup finely shredded Parmesan cheese low fat 6 ounces mozzarella cheese non fat 1 - 1 1/4 pounds green asparagus trimmed and cut in 3-inch lengths 3 tablespoons olive oil 5 large cloves garlic, thinly sliced 1/4 cup thinly sliced onions

Directions

1. Preheat oven to 450 degrees F. Grease two 15x10x1-inch baking pans; set aside. For flatbreads, cut thawed dough in half. On a lightly floured surface, roll each half to a 15 x 10-inch rectangle. (If dough becomes difficult to roll, let rest for 5 minutes, then resume rolling.) Press

dough into prepared pans, pressing to sides of pans. Prick dough all over with a fork. Bake for 6 to 8 minutes or until very lightly browned.

2. Meanwhile, for white sauce, in a small saucepan melt the butter over medium heat; stir in flour. Cook and stir for 2 minutes. Slowly whisk in milk. Cook and stir until thickened and bubbly. Add Parmesan cheese; cook for 1 minute.

3. Spread the white sauce within 1/2 inch of dough edges. Top with mozzarella. Lightly toss asparagus and with 1 Tbsp. of the olive oil. Spread asparagus on cheese layer. Bake for 10 minutes, until browned. Cool slightly.

4. Meanwhile, in a small skillet heat the remaining 2 Tbsp. oil over medium heat. Cook sliced garlic in oil, stirring frequently, until tender and beginning to brown. Remove from heat. Spoon garlic and oil evenly on flatbreads. Sprinkle with onions.

My Plate

1. Grains Goal : 6 oz Actual: 3.5 oz consumed % Goal: 57.7

2. Vegetables Goal: 2.5 cup Actual: 3.3 cup consumed % Goal: 133

3. Fruits Goal: 1.5 cup Actual: 3.1 cup consumed % Goal: 208.5

4. Dairy Goal: 3 cup

Actual: 2.7 cup consumed %Goal: 89.6

5. Protein Goal: 5 oz Actual: 9.3 oz consumed % Goal: 186.1 oz

The information provided by my plate analysis is useful in providing actual intake of each of the five food groups. It provides our goal versus our actual intake and offers tips on how to reach our goal if we are deficient in a food group. For example, I did not have sufficient intake of grains. My Plate recommends different ways to increase my intake of grains such as choosing brown rice, whole wheat pastas, and whole wheat breads. My Plate is a beneficial source for intake of the five food groups. My Plate is a user friendly tool for both children and adults. It provides simple recommendations for each of the five food groups. Intake versus Goal report is useful in calculating the actual percentage and intake of each nutrient in our diet. If there is a deficiency of a vitamin or mineral the intake versus goal report would provide this information as well as how to overcome a deficiency of the vitamin or mineral. If a person wanted to know if they are deficient in vitamin D the tool they would use is intake versus goal. The DRI goals also provide information on vitamins and minerals that are in excess and what foods are contributing to excesses in certain nutrients.

Water Discussion
Water is an important element in the human body. It is the most indispensable nutrient. Water is greatly beneficial to our overall health. Seventy percent of our body is water. Our water intake each day helps to maintain a healthy internal environment for our body systems to function properly. Overall, water is a healthier choice in comparison to sugar-sweetened beverages. Including water in our daily diet is important due to the many health benefits water will offer such as its influence on weight management, satiation, and disease prevention in contrast to sugar containing beverages. It is important to drink water during meals and between meals in order for the body to carry on vital functions. These functions include digestion, absorption, and elimination of waste products in the human body. Water acts as a solvent for various nutrients need by the body such as minerals, vitamins, amino acids, and glucose. Water transports these nutrients which are required for metabolism throughout the body. Without water in our diet our body systems would not function properly. In addition water is also more nutritious to drink in contrast to a sugar containing beverage. For example one twelve ounce sugar beverage such as soda or orange juice contains ten teaspoons of sugar and water offers zero ounces of sugar. Water also contains zero calories in contrast to twelve ounces of one hundred percent orange juice which contains one hundred sixty-eight calories (Clement, 2012). During meals and in between meals it is more beneficial to choose no or low calorie beverages such as water. It is important to drink water in between meals to replace fluids that are lost throughout the day. Daily fluid loss can attribute to dehydration which can lead to a deterioration of both mental and physical health. Consuming water instead of sugar containing beverages also plays a role in disease prevention. According to Harvard School of Public Health, a research study conducted shows that many sweeteners

in sugar drinks such as sucrose and fructose produce unique and adverse metabolic effects in the body. The experiment shows that individuals who consume high amounts of fructose have increased production of fatty acids. These are substances in blood that play a role in development of Type 2 Diabetes. These sugars can reach toxic levels which also damage the liver and contribute to high blood pressure (Clement, 2012). Replacing sugar containing beverages with water can reduce disease. Water is present in lymph nodes which are important in our immune system. Keeping the body hydrated with water helps protect against diseases. Water helps remove dangerous and harmful toxins in the body that are associated with diseases for example, cancer causing toxins. Water plays an important role in regards to weight management and satiation. It is essential that the cells in the body are hydrated. This helps ensure the bodys productivity. Without water cells cannot function at proper rates which impair physical function. Drinking more water will improve the rate at which cells perform tasks and enable the body to burn more calories. Choosing water over sugar sweetened beverages will also contribute to weight management. A study by Boston Childrens Hospital followed two hundred twenty-four overweight and obese patients who regularly drank sugar sweetened beverages. Those who switched their choice of beverage to a low or no calorie drink such as water dropped a large amount of their weight within one year (Clement, 2012). High sugar drinks contain more calories which contribute to overweight and obesity. Water also has influence on satiation. By drinking more water before a meal, this will help reduce appetite and therefore avoid over eating. Calorie intake in the body will be reduced by not overeating during meals or snacking in between meals. Overall I feel that including juices in a meal plan instead of water would not be beneficial to my weight or general health. It will only add extra unwanted calories and in adding juice to my meal plan over long term periods instead of water will increase my risk of disease. In wb1 I recognized I did not meet my needs for water consumption. My intake recommendation for water is 2.70 liters and in WB1 my actual intake was 1.32 liters. I increased my water intake in WB4 to 2.74 liters in which I achieved my

goal for water. In WB1 my water needs were not met which can contribute to dehydration, headache, and fatigue during that time. By increasing my water consumption in WB4, I will have a greater well being. By increasing my water consumption I will ultimately make better food choices as well, for example whole foods such as fruits and vegetables contain more water. It is significant to include low calorie drinks to my meal plan such as drinking water throughout the day to replenish lost fluids and maintain good health.

Fiber Discussion
Fiber is an essential nutrient in the human body. It is important to achieve adequate intake of fiber each day. Adequate intake of fiber is based on age and gender. For women, intake recommendations are twenty-five grams per day. Fiber recommendations for men are thirty-eight grams per day. There are two types of fiber, soluble and insoluble. Both soluble and insoluble fibers are supplied through a variety of fiber rich whole foods. Soluble fiber can be found in foods such as oats, barley, legumes, and citrus fruits. Insoluble fiber is found in skins of celery, kernels of corn, and whole grains. In order to gain adequate intake of fiber it is important to choose whole foods over supplements containing fiber or refined foods. One benefit of fiber to wellness is that it helps maintain digestive tract health. For example, soluble fiber maintains colonic bacteria which are the bacteria needed for intestinal health. Insoluble fiber help soften stools which will ease their transport out of the body. Both fibers help prevent constipation. When increasing fiber into daily diet it is important to have adequate fluids and increase fiber slowly. Fiber also plays an important role in promoting weight management, disease prevention, and satiation. Fiber rich foods are whole foods which are low in saturated fat and added sugars. A benefit of fiber rich foods is that they deliver fewer calories to the body which helps to prevent weight gain. By eating fewer fiber foods and including more sugar foods in the diet this will contribute to a greater percentage of fat stores in the body and will cause an increase in weight gain. To maintain healthy weight it is important to consume adequate amounts of fiber each day. Fiber is also important in lowering the risk of diseases such as heart disease, diabetes, and colon and rectal cancer. Abnormal cholesterol is an indicator of heart disease. A benefit of soluble fiber is that it lowers blood cholesterol by binding to bile. This reduces absorption of cholesterol in the intestines and allows for the body to excrete cholesterol. In a high fiber diet more cholesterol is

excreted from the body. In a low fiber diet the effects are adverse; more cholesterol in bile is reabsorbed and is returned to the blood. By regularly consuming fiber rich foods such as oatmeal cholesterol will be lowered and this will reduce the risk of heart disease. Another benefit of fiber is lowering the risk of type 2 diabetes. After eating a meal fiber regulates blood glucose levels. Soluble fiber slows the absorption of glucose. High levels of glucose absorption are associated with diabetes. Increasing fiber intake can also lower the risk of digestive tract cancers and disorders such as diverticulitis, hemorrhoids, and colon cancer. Fiber helps by decreasing transit time, adding bulk to the stool, and decreasing pressure of the colon. Fiber helps the muscles of the GI to retain their strength and avoid becoming inflamed. Fiber lowers the risk of rectal and colon cancer by binding to and removing cancer causing agents which are present in the colon. Another benefit of fiber is that is attributes to a feeling of satiation. Soluble fibers cause food to move slowly in the intestines. Fibers absorb water from digestion and swell which reduce feelings of hunger and contribute to reduced food intake. When including juice in a meal plan in reference to fiber you will not attain adequate fiber intake from this. Juice is a sugar containing beverage which only adds calories and therefore increases fat stores in the body with no benefits of fiber. For WB1, my recommended fiber intake is twenty-five grams of fiber. My actual intake of fiber was below this level, I consumed only 18 grams of fiber. In WB4 I increased my whole food consumption of soluble and insoluble fiber rich foods to meet my recommended intake of twentyfive grams of fiber.

My Wellness Life

My name is Audrey Arballo and I am a twenty-six year old female. I am 5 feet 4 inches tall, I weigh 130 pounds and my body mass index is 22.3. Based on my weight and height my body mass is considered healthy. Fortunately I have always been able to maintain a healthy weight throughout the many stages of my life as a child, a teenager, and in early adulthood. I have always been athletic during my childhood and adolescent years. I was involved in ongoing sports such as soccer and track. I now have a three year old daughter whom I chose to breastfeed. I was able to successfully breastfeed my daughter for the first twelve months after she was born. I chose to breastfeed her due to the positive health benefits that she and I would gain. Both of my parents have also been in good health throughout their life. Neither of my parents have a chronic illness nor have they been diagnosed with a chronic illness in their past. Although my parents are in good overall health, my grandparents have developed health issues over the years. My fathers mother was diagnosed with breast cancer in her sixties. She was able to overcome this disease the first

time she was diagnosed through proper nutrition and medical care. However, her breast cancer returned years later as stage four breast cancer. In addition, my mothers father has been diagnosed with colon cancer very recently. Both my mother and grandmother have had difficulties maintaining a healthy weight in the past. Fortunately this has improved with healthier nutrition choices and exercise. Although I have not had difficulty with my weight it is important that I continue incorporating wise nutrition and wellness plans into my everyday life.

My number one wellness strategy for activity is to exercise every day. If I cannot exercise every day I exercise at least three times a week by going to a gym. Daily exercise can be met by not only going to a gym but by a number of different ways. For example, I can decide to park further away from my classroom in order to walk more and obtain a few minutes of brisk exercise. Also instead of taking the elevator in a building I can choose the stairs. In order to maintain my activity requirements over the years I will follow these wellness guidelines and do my best to include physical activity into my everyday life. After examining my ten year risk for heart disease I now know that my risk score for developing a heart attack within the next ten years is less than one percent. This means my cholesterol levels are considered to be healthy as well as my blood pressure levels which are 126/80.

My wellness is greatly significant to me in order to avoid or decrease my chances of developing chronic diseases such as cancer. Another important lesson I have learned is that nutrition is one of the MOST significant factors that affects my wellness. When combining good nutrition and physical activity I will increase my chances of living a long and healthy life free of chronic diseases.

Bibliography
Clemmitt, M. (November 2012). Sugar Controversies. Retrieved on November 4, 2013 from http://libris.mtsac.edu:2626/cqresearcher/document.php?id=cqresrre2012113000 Sizer, F. and Whitney, E. 2012. Nutrition: Concepts and Controversies. Cossio Publisher

Appendix A WB1 Intake vs. Goal

Appendix B- WB4 Intake vs. Goal